860 Calorie Vegan diet and meal plan

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Primary diet types: Mediterranean diet plan, Paleo diet plan, Keto diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 860 calorie vegan diet plan

Example 860 Calorie Vegan Meal Plan

97.0g Carbs 41.8g Fat 36.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 156.0 Calories \| 10.6g Carbs \| 7.3g Fat \| 15.9g Protein 1 serving Tofu Spinach & Tomato Scramble 156.0 Calories \| 10.6g Carbs \| 7.3g Fat \| 15.9g Protein	Tofu Spinach & Tomato Scramble scaled to 1 serving 1/8 cup, chopped Onions 1/2 cloves, minced Garlic 1/2 tomato Roma tomatoes 1/4 block Tofu 1/4 tsp, ground Cumin 1/4 tsp Paprika 1/16 tsp Turmeric 1 tbsp Nutritional Yeast 1 cup Spinach 1/4 dash Salt	Tofu Spinach & Tomato Scramble Dice onion and mince garlic. In a large nonstick pan over medium heat, saute onion with a little salt for 7-8 minutes. Meanwhile, crumble tofu and dice tomatoes. Add garlic to the pan, and cook for 30 seconds. Add crumbled tofu and tomato. Cook about 10 minutes, stirring occasionally. (Some may stick on the bottom but that's normal.) While tofu is cooking, put the cumin, paprika, and turmeric in a small bowl. Add 1-2 Tbsp. water, and stir to combine. Add seasonings and nutritional yeast to the pan. Stir well to combine. Add spinach and cook another 3 minutes. Serve hot.
Lunch 256.6 Calories \| 41.9g Carbs \| 8.9g Fat \| 8.1g Protein 1 serving Veggie Nori Roll 152.4 Calories \| 14.6g Carbs \| 8.6g Fat \| 7.0g Protein 1 cup (151 g) Grapes 104.2 Calories \| 27.3g Carbs \| 0.2g Fat \| 1.1g Protein	Veggie Nori Roll scaled to 1 serving 2 tbsp Hummus 1/4 cup Alfalfa sprouts 1/4 cup strips or slices Carrots 1/4 cup slices Cucumber 1 sheets Seaweed 1/4 cup, sliced Avocados 1 tbsp Nutritional Yeast 1 dash Salt Grapes 151 g Grapes	Veggie Nori Roll Cut cucumbers, carrots and avocado into thin slices. Place seaweed sheet on a work surface. Spread the hummus in a thin layer over the sheet. Layer the spouts, carrots, cucumber, and avocado on top of the bottom one-third of the sheet. Sprinkle with nutritional yeast and salt to taste. Gently but firmly, roll the edge closest to you toward the center of the wrap, carefully rolling a sushi-like roll. (A sushi mat makes this easier.) Slice roll with a sharp knife and serve immediately.
Dinner 432.0 Calories \| 44.5g Carbs \| 25.6g Fat \| 12.2g Protein 1 serving Sweet Potato Noodles with Cashew Sauce 336.4 Calories \| 37.4g Carbs \| 18.6g Fat \| 8.8g Protein 1 serving Cauliflower rice 95.6 Calories \| 7.1g Carbs \| 7.1g Fat \| 3.3g Protein	Sweet Potato Noodles with Cashew Sauce scaled to 1 serving 1/4 cup Cashew nuts 3 tbsp Water 1/8 tsp Salt 1/4 clove Garlic 3/4 tsp Olive oil 1 sweetpotato, 5" long Sweet potato 1/2 cup Spinach 1/8 cup leaves, whole Basil 1/4 dash Salt 1/4 dash Pepper Cauliflower rice scaled to 1 serving 1/4 head, medium Cauliflower 1/2 tbsp Olive oil 1/4 tsp Salt 1/4 tsp Garlic powder	Sweet Potato Noodles with Cashew Sauce Cover the cashews with water in a bowl and soak for 2 hours or so. Spiralize sweet potatoes (or slice into very thin ribbons) and set aside in fridge. Drain and rinse thoroughly. Place in a food processor or blender and add ¾ cup water, salt, and garlic. Puree until very smooth. Heat the oil in a large skillet over high heat. Add the sweet potatoes; toss in the pan for 6-7 minutes with tongs until tender-crisp. Remove from heat and toss in the spinach - it should wilt pretty quickly. Add half of the herbs and half of the sauce to the pan and toss to combine. Add water if the mixture is too sticky. Season generously with salt and pepper, and top with the remaining fresh herbs. Cauliflower rice Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper. Saute the cauliflower in a pan with oil and any additional seasonings desired, about 5 minutes or until browned the desired amount. Optional seasoning ideas: ginger, coconut aminos, curry, or freshly ground black pepper.

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